Make breakfast exciting with a fall inspired apple pie yogurt parfait with cranberries! A wholesome and easy recipe layered with protein, fiber, and nutrients.

INGREDIENTS
Apple Pie Parfait

• 4 cups apples , fuji, honeycrisp, braeburn or Granny Smith, 1/2-inch dices
• 2 tablespoons lemon juice , plus zest of one lemon
• 2 tablespoons pure maple syrup
• 1 teaspoon cornstarch , or arrowroot
• 1/2 teaspoon ginger , ground
• 1 teaspoon cinnamon , ground
• 1/2 teaspoon nutmeg , ground
• 1/2 cup dried cranberries

Stove Top Granola

• 1 1/2 teaspoons vegetable oil , or coconut oil
• 1 cup old-fashioned rolled oats
• 1/4 cup almonds , sliced
• 3 tablespoons pure maple syrup
• 1/2 teaspoon cinnamon , ground
• 1/2 cup cranberries
• 2 cups yogurt , greek-style, regular or non dairy

INSTRUCTIONS
Apple Pie Filling

1. Heat a large pan over medium-high heat.
2. Add apples, lemon juice, zest, 2 tablespoons maple syrup, cornstarch, ginger, cinnamon, and nutmeg. Stir to combine and cook for 4 minutes, stirring every 30 seconds.
3. Reduce heat to medium and add cranberries. Stir and cook for another 6 minutes, or until apples are crisp-tender.
4. Transfer to a bowl and refrigerate while you make the granola.

Stove Top Granola

1. Heat oil in a medium-sized pan over medium heat for 3 minutes.
2. Add the old-fashioned rolled oats and almonds. Cook and stir continuously for 4 to 6 minutes, or until the oats are golden brown.
3. Transfer toasted oats and nuts to a sheet pan and set aside.
4. Add 3 tablespoons maple syrup and cinnamon to the heated pan. Cook and stir for 1 minute, until the mixture, is bubbling and thickened.
5. Insert the oats back into the pan, stir until coated with the syrup and cook for 1 minute.
6. Turn off the heat and stir in the cranberries.
7. Transfer granola to the sheet pan and allow to cool for 5 to 10 minutes. Granola will become crunchy as it cools.

Parfait Assembly

1. In four cups or bowls, add 1/4 cup of the apple pie filling, 1/4 cup yogurt, 2 tablespoons granola, 1/4 cup of the apple pie filling, 1/4 cup yogurt and them top with additional fruit and granola on top.
2. Repeat with the remaining cup. If you are not eating immediately, then add them right before serving.

Light and fluffy ricotta pancakes with citrus flavors and served with a delicious blueberry compote sauce on top.

INGREDIENTS
Blueberry Compote-

• 2 teaspoons orange zest
• 1/2 cup orange juice
• 1 teaspoon lemon zest
• 1/4 cup lemon juice
• 3 tablespoons honey
• 16 mint leaves , whole
• pinch kosher salt
• 3 cups blueberries , fresh or frozen

Ricotta Pancakes-

• 3 tablespoons honey
• 1 teaspoons lemon zest
• 2 teaspoons orange zest
• 1 cup ricotta cheese
• 4 large eggs , (whites and yolks separated)
• 1/4 teaspoon kosher salt
• 1/2 cup gluten-free flour , all-purpose flour may be substituted

Blueberry Compote-

1. In a medium saucepan, combine orange zest and juice, lemon zest and juice, honey, and mint. Heat over medium-high heat, until boiling, for 6 minutes, stirring occasionally. The syrup should be slightly thickened and reduced to about ½ cup. Turn off the heat and add a pinch of salt, stir to combine. Carefully remove and discard the mint leaves.
2. Add 3 cups of blueberry, and stir to coat with the syrup. Over medium heat, cook the blueberries until a dark purple thickened sauce has formed about 12 to 15 minutes. Make sure to keep a close eye on the compote, stirring as needed to make sure the sides and bottom of the pan do not burn. The blueberries will pop, and large pieces will remain in the compote. Cook the compote longer if you want a thicker jam type sauce. If the sauce gets too thick, add a little bit of water until you achieve the right consistency. Meanwhile, make the pancakes.
3. Keep warm to use as a topping for the pancakes. Makes 1 cup of compote and can be refrigerated for up to 1 day.

Ricotta Pancakes-

1. In a medium sized bowl, whisk together the honey, orange and lemon zest, egg yolks, ricotta cheese, and salt. Add the flour, whisk until combined.
2. Using an electric mixer, place the egg whites in a bowl, and whisk on medium-high speed until medium-firm peaks are formed, approximately 3 to 4 minutes.
3. Add about 1/3 of the beaten egg white into the batter, gently folding until blended. Fold the remaining whites 1/3 at a time, ensuring not to deflate the batter. The batter should be light and airy.
4. Lightly grease a nonstick pan or griddle with cooking spray or oil. Set the pan over medium heat until hot. Add about ¼ cup of batter on the griddle, 2 inches apart. Cook each pancake for 2 to 3 minutes on each side, until the bottoms are golden brown and the edges are set. The cakes are done when they spring back when lightly touched. Lightly grease the griddle between batches as needed. Serve pancakes with warm blueberry compote

This Thai red curry recipe is so easy to make at home! It’s much tastier than takeout and healthier, too. Feel free to change up the vegetables (you’ll need about 3 cups total) and skip the kale if you want a more traditional Thai curry. This recipe is vegetarian, vegan and gluten free for all to enjoy. Recipe yields 4 servings.

INGREDIENTS

• 1 ¼ cups brown jasmine rice or long-grain brown rice, rinsed
• 1 tablespoon coconut oil or olive oil
• 1 small white onion, chopped (about 1 cup)
• Pinch of salt, more to taste
• 1 tablespoon finely grated fresh ginger (about a 1-inch nub of ginger)
• 2 cloves garlic, pressed or minced
• 1 red bell pepper, sliced into thin 2-inch long strips
• 1 yellow, orange or green bell pepper, sliced into thin 2-inch long strips
• 3 carrots, peeled and sliced on the diagonal into ¼-inch thick rounds (about 1 cup)
• 2 tablespoons Thai red curry paste
• 1 can (14 ounces) regular coconut milk
• ½ cup water
• 1 ½ cups packed thinly sliced kale (tough ribs removed first), preferably the Tuscan/lacinato/dinosaur variety
• 1 ½ teaspoons coconut sugar or turbinado (raw) sugar or brown sugar
• 1 tablespoon tamari or soy sauce
• 2 teaspoons rice vinegar or fresh lime juice
• Garnishes/sides: handful of chopped fresh basil or cilantro, optional red pepper flakes, optional sriracha or chili garlic sauce

​INSTRUCTIONS

1. To cook the rice, bring a large pot of water to boil. Add the rinsed rice and continue boiling for 30 minutes, reducing heat as necessary to prevent overflow. Remove from heat, drain the rice and return the rice to pot. Cover and let the rice rest for 10 minutes or longer, until you’re ready to serve. Just before serving, season the rice to taste with salt and fluff it with a fork.
2. To make the curry, warm a large skillet with deep sides over medium heat. Once it’s hot, add the oil. Add the onion and a sprinkle of salt and cook, stirring often, until the onion has softened and is turning translucent, about 5 minutes. Add the ginger and garlic and cook until fragrant, about 30 seconds, while stirring continuously.
3. Add the bell peppers and carrots. Cook until the bell peppers are fork-tender, 3 to 5 more minutes, stirring occasionally. Then add the curry paste and cook, stirring often, for 2 minutes.
4. Add the coconut milk, water, kale and sugar, and stir to combine. Bring the mixture to a simmer over medium heat. Reduce heat as necessary to maintain a gentle simmer and cook until the peppers, carrots and kale have softened to your liking, about 5 to 10 minutes, stirring occasionally.
5. Remove the pot from the heat and season with tamari and rice vinegar. Add salt (I added ¼ teaspoon for optimal flavor), to taste. If the curry needs a little more punch, add ½ teaspoon more tamari, or for more acidity, add ½ teaspoon more rice vinegar. Divide rice and curry into bowls and garnish with chopped cilantro and a sprinkle of red pepper flakes, if you’d like. If you love spicy curries, serve with sriracha or chili garlic sauce on the side.

This refreshing tropical kiwi coconut smoothie will make you feel like you're on an island getaway! Enjoy a tasty beverage or bowl topped with fresh fruit.

INGREDIENTS

• 2 kiwis , ripe, peeled and sliced
• 1/2 cup pineapples , frozen
• 1 banana , frozen, broken into smaller chunks
• 1 cup spinach , fresh, packed
• 1/2 cup mango chunks , fresh or frozen
• 1 tablespoon chia seeds
• 1/4 cup coconut water

INSTRUCTIONS

1. Add all ingredients into a blender. Puree until smooth, about 30 seconds to 1 minute. Add more coconut water as needed to make smoothie less thick. You want a thicker consistency if you are making smoothie bowls. Serve in a glass or bowl, top with fresh fruit if desired.

RECIPE NOTES
​1) Allow smoothie to sit for 10 minutes to allow the chia to thicken if making a smoothie bowl.
2) Add additional coconut water as needed to achieve desired consistency.
3) If you are making a smoothie bowl, top with your favorite fresh fruit like raspberries, mango, strawberries, blueberries, kiwis, granola or coconut flakes.
4) Add some ice cubes if you want a thicker and more cold smoothie.

This no-bake Greek yogurt tart recipe looks impressive, but it’s very easy to make and nutritious, too! I topped mine with raspberries and strawberries, but use any fresh fruit you’d like. Recipe yields one 9-inch tart (6 slices).

INGREDIENTS
For the crust

• 2 cups raw pecans
• 10 Medjool dates, soaked in warm water for 10 minutes and pitted
• ¼ teaspoon fine sea salt

For the filling

• 1 ½ cups plain Greek yogurt
• ½ cup raspberries or blueberries (or more—I went ahead and used an entire 6-ounce container)
• 4 strawberries, hulled and thinly sliced
• 2 tablespoons honey

​INSTRUCTIONS

1. Make the crust: In a food processor, pulse the pecans until ground into a semi-fine meal. Add the dates and pulse until the mixture holds together when pinched and starts to look like dough (don’t overdo it like I did in the photos).
2. Press the dough into a 9 to 9 ½-inch tart pan with a removable bottom to form an even crust along the base and sides. Chill in the freezer for 10 minutes.
3. Make the filling: Remove the crust from the freezer. Carefully remove the tart from the pan (leave it resting on the round base) and slide it onto a round serving platter. Spread the yogurt over the crust. Top the yogurt with the raspberries and strawberries, then drizzle with honey.
4. To serve, slice the tart with a sharp knife, wiping off the blade after each cut. Use a thin pie server or spatula to serve.

Savory, spicy and addicting! Thai-spiced shrimp with vegetable noodles provides a healthier way to enjoy exotic flavors with a boost of nutrients in each bite.

INGREDIENTS

• 4 large squash , yellow and zucchini
• 4 large carrots , peeled
• 2 tablespoons red curry paste
• 13 1/2 ounces coconut milk
• 2 teaspoons pure maple syrup , or honey
• 2 teaspoons fish sauce
• 1 pound shrimp , medium sized, 16/20 count
• 1/4 teaspoon kosher salt
• 1/8 teaspoon black pepper , freshly ground
• 1 cup red cabbage , shredded
• 1/4 cup fresh cilantro leaves , chopped

INSTRUCTIONS

1. Prepare the vegetable noodles by using a spiralizer or slicing the squash lengthwise into ¼” slices, then cut into ¼” wide strips. A vegetable peeler can also be utilized for the carrots to cut long thin strips. Set aside.
2. In a medium sized pot, saute the red curry over medium heat until fragrant, about 30 seconds. Add the coconut milk, maple syrup and fish sauce. Stir and allow to simmer for 5 minutes until hot. Taste curry sauce and adjust seasonings as desired.
3. Season shrimp with 1/4 teaspoon salt and 1/8 teaspoon black pepper, toss to combine. Add shrimp to the pan with curry sauce and cook over medium heat until no longer translucent, about 2 to 3 minutes on each side. Turn off heat.
4. In a separate large saute pan, heat one tablespoon oil over medium-high heat. Add vegetables and cook until crisp tender, occasionally tossing, about 4 to 5 minutes.
5. To plate- Divide the vegetable noodles evenly into bowls. Add shredded cabbage in each bowl. Top with shrimp and some curry sauce. Garnish with chopped cilantro and black pepper. Enjoy!

A fast and easy Thai chicken curry with coconut milk recipe loaded with exotic flavors and healthy vegetables that you can enjoy any day of the week.

INGREDIENTS

• 1 tablespoon vegetable oil
• 2 cloves garlic , , thinly sliced
• 1/2 cup yellow onion , /4-inch thick slices
• 1 1/2 cups bell pepper , 1/4-inch thick slices (about 2 peppers)
• 1 1/2 cups mushrooms , 1/4-inch thick slices
• 1 pound chicken breast , sliced into 1/2-inch by 2-inch strips
• 11 ounces red curry sauce , (1 bottle from Trader Joe's)
• 13 1/2 ounces coconut milk
• 1 cup sweet potatoes , peeled and cut into 1/4-inch slices
• 1 cup carrot , peeled and cut into 1/4-inch slices
• 2 cups zucchini , 1/4-inch thick slices

INSTRUCTIONS

1. In a medium-sized pot, add 1 tablespoon of vegetable oil. Heat over medium-high heat until the pan is hot.
2. Add garlic and onions, sauté over medium heat for 3 minutes, until tender.
3. Add bell pepper, sauté for 2 minutes.
4. Add mushrooms, sauté for 3 minutes.
5. Add chicken, sauté for 4 to 5 minutes until cooked through.
6. Add curry sauce and coconut milk to the chicken mixture. Bring to a boil then quickly reduce to a low simmer. Meanwhile, steam the remaining vegetables.
7. In a steamer, cook sweet potatoes (7 minutes), carrots (5 minutes), zucchini (3 minutes) or until tender (will vary with size).
8. Add steamed vegetables to the chicken mixture and stir to combine. Serve with rice or quinoa.

This easy chicken enchiladas recipe is an authentic Mexican food staple. Tender pieces of spiced shredded chicken are rolled in flour tortillas, topped with a homemade enchilada sauce and cheese.

INGREDIENTS

• 2 teaspoons kosher salt , (8g) divided
• 2 teaspoons cumin , (2g) divided
• 1 teaspoon paprika , (3g)
• 1/2 teaspoon garlic powder , (2g)
• 3/4 teaspoon black pepper , (3g) divided
• 1 1/2 pounds boneless skinless chicken breast , flatten chicken to even thickness, about 3/4-inch thick
• 3 tablespoons olive oil , (45ml) divided
• 2 teaspoons minced garlic , (3g)
• 1/4 cup chipotle chilis , (82g) canned in adobe sauce
• 1 cup unsalted chicken stock , (240ml)
• 1 cup crushed tomatoes , (240ml)
• 1/2 teaspoon chili powder
• 1/4 teaspoon chipotle chili powder
• 10 tortillas , flour or corn, 6-inch size
• 4 ounces monterey jack cheese , (117g) about 1 cup grated
• 4 ounces sharp cheddar cheese , (117g) about 1 cup grated
• 2 teaspoons sliced green onions , (7g)
• 1 tablespoon chopped cilantro

INSTRUCTIONS

1. In a small bowl combine 1 teaspoon salt, 1 teaspoon cumin, paprika, garlic powder, and 1/2 teaspoon black pepper.
2. Season each side of the chicken breasts with 1/2 teaspoon of the spice mixture. Save the additional seasoning mix.
3. Heat a medium-sized saute pan over medium heat. Add 2 tablespoons olive oil, once hot and shimmering and the chicken to the pan.
4. Cook chicken for 7 minutes, then flip over and cook until no longer pink and internal temperature reaches 160 to 165ºF (71 to 74ºC), about 5 to 7 minutes.
5. Transfer chicken to a plate and allow to cool.
6. Use fingers or two forks to shred the chicken into smaller pieces. Add 1 teaspoon of the seasoning mix and combine until evenly coated.
7. In a medium saucepan add 1 tablespoon olive oil. Heat over medium heat, once hot add the garlic and saute for 30 seconds.
8. Add the chipotle chilis and use a spoon to stir and break up into smaller pieces, cook 1 minute.
9. Add the chicken stock, crushed tomatoes, 1 teaspoon salt, 1 teaspoon cumin, 1/4 teaspoon black pepper, chili powder, and chipotle chili powder, stir to combine.
10. Bring sauce to a boil and then reduce to a simmer until sauce is thickened about 5 minutes.
11. Transfer enchilada sauce to a blender or food processor and process on medium speed until smooth, about 30 seconds.
12. Taste sauce and season with more salt and pepper as needed. More chicken broth can be added to thin the sauce if desired.
13. Heat tortillas in a pan over medium-high heat or directly over a gas flame for 10 to 15 seconds on each side, to lightly toast and make more pliable.
14. Adjust oven rack to the center position. Preheat oven to 400ºF.
15. Lightly coat a 13 by 9-inch baking dish with cooking spray or oil.
16. Evenly spread 1/2 cup of the enchilada sauce on the bottom of the baking dish.
17. Pour 1/2 cup of enchilda sauce in a shallow bowl large enough to fit the tortillas.
18. Lightly dip each side of the tortilla in the sauce.
19. Transfer tortilla to a plate a fill the center with about 1/3 cup of chicken. Roll into a cylinder and transfer to the pan.
20. Repeat process until 10 enchiladas are rolled and lined up in the pan.
21. Evenly spread the remaining sauce over the enchiladas.
22. Sprinkle the monetery jack cheese and cheddar cheese on top of the enchiladas.
23. Cover Enchiladas with foil and bake until cheese is melted and bubbly, 15 to 20 minutes.
24. Garnish with green onions and chopped cilantro.

Creamy, vegan cauliflower soup made with coconut milk and spiced with Thai curry paste. This healthy, comforting soup recipe is perfect for chilly days.

INGREDIENTS

• 1 large head of cauliflower, broken into small florets, stems chopped
• Up to 4 tablespoons melted coconut oil or olive oil, divided
• 1 medium yellow onion, diced
• 2 to 3 tablespoons Thai red curry paste* (depending on preferred spice level, I love spicy so I’d use 3!)
• ½ teaspoon lemon zest
• ½ cup unoaked white wine (like Sauvignon Blanc or Pinot Grigio)**
• 1 ½ cups vegetable broth or stock
• 1 can (14 ounces) light coconut milk
• ½ teaspoon sugar
• 1 to 3 teaspoons rice vinegar
• Salt and freshly ground black pepper
• ¼ cup chopped green onions or chives
• 1 tablespoon chopped fresh basil
• Thinly sliced jalapeño, Serrano or birds-eye peppers (optional, not shown)

INSTRUCTIONS

1. Preheat oven to 400 degrees Fahrenheit. Toss the cauliflower with enough coconut oil to lightly coat it (up to 3 tablespoons). Spread the cauliflower in a single layer on a large baking sheet and roast until the tips of the cauliflower are golden brown, about 25 to 30 minutes.
2. In a Dutch oven or large, heavy-bottomed pot over medium heat, warm 1 tablespoon of the coconut oil until shimmering. Add the onion and a dash of salt and cook, stirring occasionally, until the onion is turning translucent, about 3 minutes. Add the curry paste and lemon zest and stir to incorporate. Raise the heat to medium-high, add the wine, and cook, stirring frequently, until most of the wine has evaporated.
3. Add all of the roasted cauliflower stems and half of the florets to the pot. Add the vegetable broth, coconut milk and sugar. Bring the mixture to a gentle simmer, stirring occasionally. Continue simmering for 5 to 10 more minutes to meld the flavors, reducing heat as necessary to maintain a gentle simmer. Remove the pot from the heat.
4. Let the soup cool for a few minutes, then carefully use an immersion blender to blend until smooth. (Or transfer the soup in small batches to a blender, blending until each batch is smooth. Beware of the steam escaping from the lid.)
5. Stir in 1 teaspoon vinegar and salt and pepper, to taste. If the soup needs more acidity, stir in 1 to 2 additional teaspoons of vinegar, to taste. Ladle the soup into 4 bowls. Top each with ¼ of the cauliflower florets, a sprinkle of basil and chives and hot peppers (if using).

The best orzo salad recipe, featuring bright, fresh Mediterranean flavors! This healthy salad includes whole grain orzo, fresh parsley, toasted almonds, crumbled feta, green onion and Kalamata olives. Recipe yields 6 side servings.

INGREDIENTS

• 8 ounces whole wheat orzo pasta (I used DeLallo brand)
• ½ cup raw almonds
• 1 cup chopped flat-leaf parsley
• ½ cup pitted Kalamata olives, halved
• ½ cup chopped green onion
• ½ cup raisins, preferably golden
• ½ cup crumbled feta cheese (optional)
• 1 teaspoon orange zest
• ¼ cup fresh-squeezed orange juice (from 1 to 2 oranges, preferably organic)
• ¼ cup extra-virgin olive oil
• 2 tablespoons white wine vinegar
• 1 medium clove garlic, pressed or minced
• ¼ teaspoon salt
• Freshly ground black pepper, to taste

​INSTRUCTIONS

1. Bring a large pot of salted water to boil. Add the orzo and cook until al dente, according to package directions. Before draining, reserve roughly ½ cup pasta cooking water. Drain, and immediately rinse the orzo under cold running water until the orzo is no longer warm. Drain well.
2. Toast the almonds in a medium skillet over medium heat, stirring frequently, until fragrant and turning golden on the edges, about 5 minutes. Transfer the almonds to a cutting board and chop them.
3. In a large serving bowl, combine the cooked orzo, chopped almonds, parsley, olives, green onion, raisins, and feta (if using).
4. In a liquid measuring cup or small bowl, combine the orange zest, orange juice, olive oil, vinegar, garlic and salt. Add ¼ cup of the reserved pasta cooking water, and whisk until blended.
5. Pour the dressing over the salad and toss to combine. It might seem like too much dressing at first, but don’t worry. Season with pepper, to taste.
6. Let the orzo salad rest for at least 10 minutes (or up to several hours in the refrigerator) so it has time to soak up the dressing. Season to taste with additional salt, if necessary, and serve. Leftovers will keep well in the refrigerator for up to four days.

NOTES

MAKE IT GLUTEN FREE: Substitute small gluten-free pasta noodles for the orzo.

MAKE IT VEGAN/DAIRY FREE: Simply omit the feta cheese. You might want to add a few extra olives to make up for feta’s saltiness.

MAKE IT NUT FREE: Omit the almonds, or try using pepitas instead.